STRENGTH & POWER training for cyclists! -
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- čas přidán 1. 05. 2017
- In this video I will take you through my gym routine in my Strength building phase.
During the whole video I give tips and tricks on training these specific exercises.
IMPORTANT: These are all advanced moves, DO NOT try these unless you know what you are doing or under super vision of an expert. (gym trainer e.g.)
Training Breakdown:
WARMUP/CORE STABILITY
- 5-10 min rowing, easy pace
- Core exercises & dynamic stretching
STRENGTH
-Deadlift: 60,110,150,170,175 kg
-Front Squat: 60,90,110,120 kg
-Single leg squat: 60,80,90 kg
COOLDOWN
-10 min easy cycling
Damn Jasper. You are really strong for a guy of your weight and someone who does not primarily lift weights. I absolutely didn't expect that.
Every cyclist is, it's not because someone has a low weight that he doesn't have MUSCLES
@@christiandubini7569 If someone have low weight, then he/she dont have lot of muscle. Simple as that. Muscles are heavy. Cyclist dont need big muscles, they need strenght. Its mistake in training if cyclist gets lot of muscle.
based on what?
Awesome video, Jasper. I have gone through phases of lifting heavy and just returned to cycling last year so I have neglected training my "strength", just been focusing on power. This video makes me want to go back into the gym and work on my entire package as an athlete.
You have inspired me to go Beast Mode. Thanks. This is exactly what I needed to prep for WTC in Denmark next July.
Great workout, Jasper! Keep up posting awesome content! 👍🏿💪🏿
Great video! Thanks for sharing.
awesome video man. Lots of good information. Thanks for sharing this.
Great training routineJasper. Well done on the dead lift - thats a pure power exercise. When i was 18 i lifted 430lbs in the dead lift!
Very impressive! Keep up the great work!!
The best explained video I've ever seen on strength training for cyclists. congratulations and thank you
Thanks a lot. I agree that indeed there is a lot of bad info online.
damn, you are just a beast!
Nice vid, together with a WKO4 sprint webinar it inspired me to add gym work to my cycling
good job man your the beast man well video !
More on winter training please. Watched this a few times now! Time for more!
Jesus. That’s beast mode right there. Awesome stuff! 👍😊
Very strong, however two small details on deadlift: 1. upper back is rounded due to the scapulas not being retracted by engageing the lats before the bar leaves the floor ("taking the slack out of the bar") 2. A bit of back overextension in the lockout position which is unnecessary and potentially dangerous. Nevertheless pretty good form and impressive strenght shown. Respect!
Ad1. Most likely because his upper back musculature is no match in strength to his hamstrings, glutes and the spinal erector - too little muscle mass in the upper back? Ad2. A bit? He is leaning backwards a good deal.
Spot on, Vlad. It was painful to watch
@@cannondale1950 do you even lift?
@@DenisChenchik Good one, Denis
Well done! You’re a beast!
man you are good .. really an inspiration videos are great bro love you :*
Bloody hell mate!
More I go through your channel the more interesting stuff I am finding, wow. Good for you mate, good for you.
Thanks for the content
Thanks man! Great to hear you enjoy 👌🏻
Great video!! I often wonder if top cyclist like yourself do any strength type of workouts. So on the day(s) you do strength train are you also riding? You should do a video on what your typical training week looks like. Hard days, Easy day, Intervals etc. I'm sure a lot of your viewers are curious.
very informative. Thanks.
Wow you're strong! keep up the great work
Thanks for taking the time to do propper videos! And thanks for sharing !
Great Workout
Great workout. Big rests between sets. Makes alot of sense. Gunna give it a go. 👌💪
yep, train on strength and you need long rest intervals.
becoming my fav channel
Thank you Jasper! I was looking for a REAL strength training video for cyclists and yours was the best one on CZcams!! Thanks Again
💪💪
@@jasperverkuijl if you ever travel to New Mexico hmu for a ride.
Damn mate, not are you a cycling star, you are a Gym star, and a partime acrobat 🤙🏻🤙🏻🤙🏻🤙🏻🤙🏻 A man of many talents 🤙🏻👏🏻🤙🏻👏🏻🤙🏻
Awesome, I'm looking forward to doing this exact workout. I really liked the idea of front squat instead of back squat even if you back does not hurt. I've always thought back squat and deadlift are best done on different days. Thanks for a great video. I'm subscribed. Yeah.
Different days is a way to do it when you do a lot of strength training, and maybe when your inexperienced too. Just to not overload the nervous system.
But if you only do 1 or 2 strength sessions a week, you can do both days. But build it up easy and slow!👍👍
Awesome!
This is spot on, timeless and effective training methods applicable everyone including athletes. 👌👌
Agree. I should probably get back into it 😂😅
Jasper Verkuijl I don’t think I could even press a bar anymore hahaha 😫
Thx for doing all this Vloging Stuff.
Bedankt voor deze info man, heel leerzaam en interessant voor in deze periode te doen. Respect beast!
Thanks! Succes met trainen!
As a enthusiastic powerlifter especially Deadlift only competiter i can say your pretty strong, btw currently iam one of the strongest teenager in central europe (in deadlifting of course) and no one believe me that iam riding like 5000 km every season, They told me that cycling ruin my strength gainz but this weird combination of sports works perfectly for me for last couple years, thanks to cycling iam fit i can hold my body fat low so i am able to lift 3 times and more BW :)
Matej, I also do powerlifting and bodybuilding. I've just started road cycling too! right now I'm finding it hard because I have to consume so much calories to grow the teared muscle from lifting weights!
@@mcjoey7493 I've just accepted my weight loss...
When I progress my cycling, I lose strength & mass
Mcjoey you may find it’s not the calories or lack of them , it’s just too much to recover from , it’s likely a time issue that calories can’t make up , Dr Doug McGuff might be worthwhile listening to , on CZcams , he’s just cut the gym lore out ,and put the science in , be prepared to be challenged ! But you’ll get the results .
Matej Burian , I’ve also been told by my physique trainer that cycling will undo my gym training. I don’t entirely agree, I think the cardiovascular training is so important. I just trying to refeed as quickly as possible during and after rides, like 20g -25g carbs each hour riding.
What part of year do you do a strength phase? How does your cycling looking during that? How long do you focus on strength before you move onto a power phase? Awesome video and super inspiring! Trying to get some of my mountain bike friends to lift proper heavy weights is like pulling teeth, awesome to see a roadie doing it ;).
Love your feed :)
Hi,
Great video!
Would be good to do one with Power now.
Thanks!
C
I am glad I heard off you on Thomas performance podcast recently.Great video content
Awesome you found me through him 👍🏻👍🏻
nice workout jasper ;-)
really good video jasper your level of core strength is impressive. Great to see someone placing as much emphasis and info about this in a vid. I'm recovering from an ankle surgery and this is similar to what i'm doing but at a totally different level and inspiring.
Great cycling workout. Similar to the “Maximum Overload for Cyclists” book that I just read.
Daaaaamn.... my back hurts just watching!
Love the video and channel very much! Is there any info and tips for power?
Hey - do you still plan on doing the Power follow-up video? Thanks for all the content!
You are overextending your deadlift, no need to go past lockout. Only causes stress on your lower back, unnecessary stress. But good to see a fellow cyclist powerlift. I used to powerlift 3 times a week, even during season, it increases peak power a lot, around 200 watts
Deadlift form is a little off.. the Bar should really be scraping your legs.
Watch this video from Jeff : czcams.com/video/hCDzSR6bW10/video.html
No cycling plan would have you doing powerligting all season
Omar YQ well that’s a good question , if your getting quicker then you can include deadlifts during the season , but they are very easy to under recover from , even in the off season don’t do more than once a week .probably every 2 weeks , I personally got to 220kG by only every 14 days across a 6 month period , most trainers trainer mistakenly how too many sets and too many exercises thinking that their particular “wrinkle “ will make the difference ,it really won’t ! Just do the minimum amount to make the maximum difference . And don’t overestimate your power of recovery ,then you’ll get stronger .
Yeah I can hear the sound of jasper totally ignoring you
Another great video. Do you self train or does someone else write your training programs, i.e. cycling and weight lifting?
Nice video. Strong squats especially the Bulgarian squats. You used some advanced core exercises. Please share more details & how to modify them for beginner or intermediate levels. Thanks.
replace the swiss for a bosu would be a good step down in difficulty (Y)
Very impressive & inspirational! Do you recommend & do you usually train power & strength all year or only during autum & winter season? Man, you must be close to pro rider? How old are you and how far off are you to be on a pro team? Keep the videos coming & best of luck in this season. Would love to host you for some rides in NOR CAL (bay area), let me know & I can show you if you haven´t been here. Br. Stian
Cool, sounds great! FYI,
I am in Norway (Norwegian) from June 10th, to August 8th.
Will check your videos.
Great video any chance you could make a video on how to get confident on the bike ??
Hi Jasper! New to the channel, really liked your strength tips. Did you ever make a video on weight training for power? If not, could you share your program please? 🙏💪🚴!
No i havent. I actually stopped the gym workouts shortly after shooting this video....
Basically what I talked about in the video, fast movements is good for power. Power clean, jump squats, plyometeics , jumping lunges that sort of stuff
how to spot cyclist in the gym : look at their bottle
look at theur arms
The socks.
shave legs..
Facts 😂
Look at the arms to leg ratio. 😂😂
is there an update on your gym workouts? ive been following this guide, so far so good.
ive been racing in crits, but my max power plateau at 1200max at around 135rpm. There are skinnier guys that put out higher power than me? What should i do to breakthrough?
Jfk! And I was thinking squatting 30lbs was making an improvement in my strength! I'm surprised that you haven't bulked up a lot from that amount of weight. So this is how it's done naturally! Very impressive, no wonder so many people take the easy route.
I was a little heavier when I did a lot of strength training like this.
You need to get the weight up and reps down to actually have a different stimulus that your usual bike ride.
@@jasperverkuijl Thanks for the information and video all very helpful, I'll be sharing it with my friends.
Great video, just exactly what I need it !! I would think this training would be for the off season ? How can you include gum training in the season ? Thanks !
My experience is you should do some gym training year round (and more in off season if you want to build) or not do it at all. It takes a long time to get into it with lots of sore muscles after training. Once you keep doing it this will reduce eventually
Hi Jasper, Can you please do a video on power training like you mentioned?
Very good in general. Front squat and unilaterals looked good, as others mentioned, no need to hyperextend in the DL. Overall good weights for a cyclist :) Do you do cleans/snatch in power phase?
yes i used to. power clean (not full clean, I never trained at a gym I could dropp the weights) and snatch with light weight just for technique ans peed.
This is sagan level😲 what a crazy beast🤔
Haha! Love your hair! :-)
Beast💪
Will try to do front squats.
This is impressive considering you mainly train endurance. Just be careful not to hyper-extend at the top of deadlifts. You should squeeze your glutes hard at lock-out, but going further than that can cause an injury.
Edit: I'd also recommend using straps and double overhand grip. You'll develop an asymmetry with a switch grip.
A very nice video, lots of good advices I can confirm. But deadlift and squats may be way too hard to perform right (technique and fatique) when doing it on the same day with the correct weights. If you got the time to train twice a week I would advice to split the two exercises.
Big fan of your videos! I can't seem to get past a 5 second power of 1300 watts. I plan on following your strength training for a few months and then try to convert that strength to power. When is the power video coming out?
For someone who has never incorporated strength/power training in the gym would you recommend it to increase peak sprint power? Did it help you?
Perfect! Thx!!!
im cycling on my roadbike regularly since about 2 years, did a few sportives and local hill climbs, i mainly try to focus on mountain/hill clims and hilly races due to my weight (60kg with 1,80cm height), can i improve myself with a regular strength training? I try to train about 8 hours a week (my current FTP is only ~215W, so there is still plenty of improvements possible), awesome content btw!!!
When added properly, and built to balance out the body, strength training done consistently, with proper nutrition and recovery, can absolutely improve cycling performance. Cyclists tend to have weak posterior chains, and poor rotary stability, both of which sap power from the pedals due to too much movement /instability.
If you're starting out Strength Training, 3 days a week is ideal, 2 days a week is minimum. Don't go too crazy, as a beginner you only need roughly 40-50% of your ESTIMATED 1 repetition maximum for the major lifts in order to see results.
Try starting off with 2 sets of 10 for the major movements, and add some accessory work such as Glute work, inner and outer thigh work, and rotary stability. All in all, with a 5-8 minute warmup, you can be out of the gym in 35-45 minutes. No need to push the heavy weights your first 2-3 months, as the connective tissues need time to adapt.
As far as FTP, you can do a number of tests at home, including a 2x 8 min/ 3 mile Time Trial field test, (take your average from the two 8 minute/3 mile efforts, and multiply by 0.95, which will give you your FTP) which will give you valid numbers from which to work for your riding.
What a great response. I cant believe it doesn't have lots of thumbs up.
masteryoda0805 Hi, I just saw your post from 2 years ago and am curious regarding whether your power & ftp improved with weight training. Like you I'm light in weigh (58 kg) with an ftp of 202 Watts. I do very well on hill climbs. I've just bought a set of weights to improve my strength & power. How did it work out for you ?
how long do you do a strength cycle for; how long the power cycle? 8 weeks? how many days per week. thanks
Hi Jasper! I have seen this video some year ago but forgot to comment earlier.
Inspirational video! You are definitely far stronger than a typical cyclist, more of a track cyclist strength. Have you tried track cycling?
Thanks. I have a BMX background. Used to do strength about 3-5x a week but not anymore for a long time now...
Have been on a track once, yeaaaaaaaaaars ago!
I am new to the channel, I am curious where did you learn these fitness tips? Are you an ex/current pro rider ?
Finally I've found a proper informative video on weight training for cyclists! Thanks man, so much appreciated.
I'm a little confused though on the fast vs slow muscle building thing - some say fast fibres are bad for cyclists, others like you show they're essential. How much should one train for strength until he can go on with power?
I like your routine. The most stark difference is that after the first set of deadlifts, I’d be drenched in sweat. You either have good AC in there or good antiperspirant genes. :).
Nice video & great routine, do you also train your calves ?
Jasper good job! one question, i'm a climber and i want to know how to improve power without weight. Are stairs a good idea? thanks!
Hi Jasper, I appreciate this video. You dont mess around. I am 185cm and 82kg FTP around 290 300. I feel pathetic sometimes my ability to hold hi watts is terrible for somebody as heavy as me.My peak power is less than 1000. I can barely do 500 watts for 1 minute. My goal would be to hold 500 watts for 3 minutes and get my FTP up to 320. Would these exercises get me on that road to achieving this in combination with the sweetspot training.
great
Just seen your vid, great stuff. I'm 58, always gone to the gym, been cycling both rd and off rd, don't race anymore, but love the strength side of training as much as on the bike. How often do you lift weights, and you ride the day after?
i used to do this 2x a week. you can ride after no problem.
@@jasperverkuijl Why did you stop lifting? Due to periodization in the year or something else? How do you feel about lifting like this past the off-season or past the base season (I.e., during how much of the annual calendar do you recommend lifting weekly?). Thank you! Easily the best, most useful strength training for cyclists tutorial I’ve seen (and I’ve seen quite a few :)
@@danhurdle2664 I stopped because I had to focus more on aerobic improvement. my strength was higher than required so it wasnt that important, also it took quite a bit of energy and recovery time and I was limited in training hours.
If you are not as strong or never did strenght training and have enough hours available you can add gym time to your plan. Also at some point when you get older its a good idea to incorporate some form of strenght to your standard training.
normally, during off season you can focus more on this type of training and during the season its a matter of maintaining with 1x a week. Than build up more as the season ends. It all depens on where your personal focus lies. I'd say lift 2x a week off season and 1x a week in season to keep the stimulus. It will take a couple years to build up to super high weights! dont rush.
(i have not lifted for a while now and as soon as I start I cant walk for days due to the sore muscles hahaha)
Hey man great channel!
I have a question for how many times a week you hit the gym and if you hit the gym in a specific period and taper off somewhere. I've tried to get to the gym 1x a week for strength during base to increase the numbers then during build I'll just maintain and finally in my specialty phase I really step it back fully. I would love to know how your plan looks as I want to incorporate gym work more next season (2x a week), specially how your gym work changes during diff phases of periodization.
Thanks for the answers man, I'll try to keep my gym work during my peaking this year. Really loving the content and inspiration with all the adventures, happy race season :)
@@jasperverkuijl so you mean doing leg workout like on the video 2x a week?
@@jasperverkuijl thanks.That massive.Hard to manage this with cycling training.
Jasper Verkuijl What sources/literature do you recommend to learn how to structure a training program? I’m beginning to train “seriously” and I’d like to know the do’s and don’ts
Hi Jasper.
Firstly, great channel. I've been cycling for about 1.5 months now so am still very much a novice cyclist. It seems my biggest downfall in the sport is my size! I'm 5'11" and weigh 86kg. I'm a rower but do it on the sea instead of rivers. Most of my races are around 10km but i have done some that are 40km long so have fairly good endurance. I have been rowing for 5 years now so know a lot about training for strength and power etc. Something i noticed you didn't mention in your video was the order you do your workout in. It is good every now and then to change the order around. Maybe next week do your deadlifts as the last exercise so you're fatiguing different muscles at different times.
I'd love to have a chat with you about training for cycling. I may even be able to offer you some useful advice on how to use rowing to help your cycling (I am a qualified rowing coach).
Hi, if you are able to use proper rowing technique you can put an extremely heavy load on the legs. Most non-rowers who haven't been taught how to use the machine properly often row with a lot of back and arms. you can get a lot of power through the legs, glutes and back if you do the stroke properly. it is similar to a deadlift but you can go for much longer to make it a cardio based exercise. A good way of trying this is to row at a low stroke rate and try and reach the same 500m splits as you do at higher stroke rates.
example - try rowing fairly hard at 28 strokes per minute (spm) and let's say your splits are 2:00/500m. gradually lower the stroke rate down to about 18spm or 20spm but try and keep the splits at 2:00/500m. See how long you can hold the same splits at the lower rate.
haha the 2:00/500m was just easier to type. i'd be very disappointed if you were only pulling 2:00.
If you do give it a go i'd be very interested to see how you find the exercise. If nothing else, it gives you a bit of a change for your gym session for a day!
Very strong. Solid. And pro approach to core, stability, power, as well as his regular cycle racing prowess. Jasper is a solid athlete. Not sure but is this the Dutch guy who's day job is a commercial pilot??
Thanks mate.
Yes im that dutch guy haha
@@jasperverkuijl solid 👍😎 haha, just reading your reply as I'm about to ride out from JC to start the very popular *River Road 9W Nyack Ride* past *Strictly Bicycles* shop near GWB, New Jersey.
Great video channel. Thanks for all the cool stuff 😎
From an Irish former Elite rider to the Dutch ✈ Flyer Elite rider, I salute you for joining our 'club' lol of 375+ watts ATP and 550+ Max to failure 🥴 😀👍
Subscribed! Great channel! Keep it up!
started doing 90kg squats now and at my gym only huge wiking guys can deadlift 150kg. big respekt for the strength
Hey dude nice work, one question tho. How do you balance gym and cycling? Like, how do you split riding days and gym days?👍🏻👍🏻
Jasper Verkuijl so most intense being sprints and HIIT on the bike, along with, say, this weight session? Guessing the endurance is the long hours on the bike...?
Wow, that's some strenght for your weight. I used to lift in my 20's, now I'm into cycling and almost 40. I was wondering how often can you incorporate this routine in your standard cycling workout. For example I do roughly an hour of 90% intervals on a turbo trainer daily, 6 days a week. Would adding a strenght training on let's say mondays be an advantage? Or do I need an off-day.
Absolutely not. Since a daily interval training is already WAY TO MUCH!!! Please stop doing that. You won’t make any progression and just burn yourself down.
You’re not fresh enough to hit it hard every day. That’s impossible.
Please do no more than 3 high intensity training days a week.
This routine in the gym is very demanding. 2x a week tops. But together with easy training on the bike (especially in the beginning)
I suspected I could be overcooking it. This whole quarantine situation has left me locked with my turbo trainer and this is what happens ;) I will switch to an alternating routine with some rest days and mix things up once a week using the weights I have available at home. Dank je wel.
Hi Jasper, how tall are you? You look a bit like Peter Sagan / marcel kittel. Although Sagan has thinner upper body.
thx for the great advice. Super strong. Any tips for improving sprint?
Sprint on the bike a lot, and do some fast power moves
@@jasperverkuijl thank you :)
Dude, you are a beast. How long did it take to lift this heavy? 👊🏽
Started at 15 years old so about 15 years 🤪😆 well i lifted about this weight when I was 20-25 so I’d say 5 years
Jasper, Did you do a second video on lifting for power as you talk about in this webcast? Would love to see the movements that you include in a power workout.
Unfortunately I never did…. I stopped the gym workouts shortly after this video.
Power clean, snatch, jumping squats, step up, squat jumps, lunges (jump), etc will be at high speed
@@jasperverkuijl Thanks. We will build those movements in when we transition from speed to power. Why did you stop? Do you no longer believe in the benefits of gym work for cyclists?
@@jacklehman I had to focus on aerobic improvements. My strength was like 500% what I would need haha. Only 24h in a day so had to choose what to train
It will be beneficial depending on many individual factors
@@jasperverkuijl Perfect! Thanks mate!
Jasper, I must say, really heavy weights for a cyclist! Respect!
Yeah back in the day I was strong 🤣
Hey Jasper, great video. How do you work this sort of workout into your week with regards on bike training? Do you have a day off the bike after or just do the gym on a bike rest day?
***** Thanks for the reply mate. I used to be into weight lifting and it was always 3 times a week at least but can see from your performance once a week must be affective. Do you progressively go up in weight from session to session?
Good advice, thank you. So you'd suggest building strength first with low reps and heavy weight then move onto power later. I'm 46 and just starting doing a few tt's so very different to yourself but don't think age matters with regards training.
Hey Jasper! cool stuff mate.. I do strength training too.. Tho my 55kilo frame doesn't show it, but I do. I did the Taiwan Kom a few weeks ago and boy flyin up there man.. Just a little bit curious if you were doing these sessions too in preparation for that race too? or are these more like off season regimens.. Thanks for the answere ahead mate..
i have not done these sessions since this video, so thats about 3 years ago! but you can do it year round to keep your strenght! (vary in different seasons though)
@@jasperverkuijl thanks for the reply man. coolstuff! im looking to go back to strength training as for the first time in 10 years doing triathlons, im doing a full ironman. i think i need the strength.. thank you! hope to see you again in Taiwan next year.
Hello. I tried finding the power training video you promised to post but couldn't find it. Was it ever done? If so, can you post the link please. Thanks
@Jasper do you have recovery or non-interval rides the day after a gym session?
I would use the spotter all the time
Nov. 2020 watching this video again. :)
120 front squat??! Respect!
Круто!!!
Nice training + funny socks and sneakers. :-)
Nice vid Jasper. What is you current lifting program? Do you lift throughout the year? Winter only?
I have not lifted really since I made this video. It tuned out not to be sustainable for me and I needed to work on aerobic work so I chose my priorities back then.
I see people wanting to build massive strength and dense muscle lifting heavy, low reps, but they go high then low. Then I see this way, as you are showing, which is what I have been used to and done my whole life. Could you help explain what might be better for us cyclists? Also, any other link or video to more cycling workouts? Thanks for the video and showing us! Helps a ton!
thanks for the video jasper . really impressive. Are you still doing this program now? it seems like you may have backed off the strength training afer the two ftp tests last year. Any chance of an update?
This was pretty much the last session I did. So no strength for about 2,5 years.
Still need to get yo that update indeed!....
ok thats pretty clear! thanks jasper
Would it be smart to use a belt to protect your back and avoid groin rapture? And keep your eyes open when dead lifting to avoid blackout.
How many times a week do you do gym training? Do you do gym work and ride in the same day or do you do gym training during a rest day?
So basically the gymday would be a substitute to cycle training?